Monday Run Day 15: Last-minute tips

By Mayo Clinic Health System staff

Are you breathless with anticipation? Finding it hard to sleep at night? It’s like waiting for a holiday or birthday celebration: race day is almost here. You have worked hard for weeks preparing for this big event. It’s finally time to put your feet to the pavement and show what you can do. Let’s go over a few last-minute tips as you prepare for the big day.

You’ll likely find lots of people who have advice about what to eat the day before a major athletic challenge. They may recommend carb loading for energy, but orthopedic surgeons at Mayo Clinic Health System recommend not diverging from your regular diet. Your biggest meal should be lunch the day before. It’s OK to have an extra carb, but do it at lunch instead of dinner.

Proper foot care is important before putting your feet up to the punishment of a long race. Trim your toenails. Breaking a toenail in a race can ruin your day.

Race-day excitement can cause some athletes to try to push harder and run faster than they have during training. Runners should do their best to stay within their planned pace. Mentally prepare yourself to avoid letting the adrenaline rush cause you to leap off of the starting line too quickly. Once underway, you should try not to stress about your pace. Realize that some days you will have better runs than other days.

Rehydrate at a couple of points along the route. Plan to rehydrate around miles six or seven, and again around miles 13–15.

You should stay alert for signs of heat exhaustion in yourself or in fellow competitors. Notify medical personnel if you or one of your fellow runners experience cramps or lightheadedness, or if you go from profuse sweating to nausea and vomiting. Heat stroke is more dangerous. Rapidly elevated body temperature, a rapid heart rate, rapid breathing and loss of mental capacity all are warning signs of heat stroke. Seek medical attention immediately if you have any of these symptoms.

Once you have finished the race, and we know you will, make sure you rehydrate and take something that replenishes your electrolytes, as well, either in a tablet or a drink.

Here we go. This is what you have been working for, and you are ready. As you wait for the starting signal, take a moment to appreciate how far you have come and have a good time out there.

Running a marathon should be rewarding and funs. Enjoy the race.